A balanced diet is a healthy diet and everybody should aim to achieve balance regardless of their nutritional goals. The food you eat can be split into five main groups--fruit and vegetables, carbohydrates, dairy products, non-dairy proteins and fatty/sugary foods. The actual volume of food that you need to eat every day will vary according to your age, gender and level of physical activity. However, there are general guidelines that apply to everyone.
Fruit and Vegetables
In 2008, research from the Centers for Disease Control showed that fewer than 30 percent of Americans were consuming the recommended amount of fruit and vegetables. This is despite the fact that diets rich in these foods can reduce the risk of heart disease, high blood pressure and certain cancers. Different fruit and vegetables are high in different vitamins and minerals so it is important to eat a variety. For example, spinach and kale are high in iron and citrus fruits are high in vitamin C. The USDA recommends that you eat five to nine servings of fruit and vegetables per day.
Carbohydrates
Carbohydrates include bread, pasta, rice and potatoes. Weight loss plans such as Atkins suggest limiting your intake of carbohydrates. But, as shown in the USDA's MyPyramid food guide, carbs should form the foundation of your diet. To ensure your carbohydrate intake is as healthy as possible, choose wholegrain bread or brown pasta or rice. Brown and wholegrain products are higher in fiber, vitamin E, the B vitamins, potassium and iron than their white counterparts. You should aim to eat six to 10 servings of carbohydrates per day. A serving is one slice bread, a quarter of a bagel or half a cup of cooked pasta or rice.
Dairy Products
You should aim to eat one to three servings of dairy products such as milk, cheese or yogurt per day. A serving is equal to 1 cup of milk/yogurt or 1 1/2 ounces of cheese. As dairy products are inherently high in saturated fat, choose lower fat versions of these products. A high intake of saturated fat is linked to an increased risk of cardiovascular disease. Dairy products are a good source of calcium.
Non-Dairy Proteins
Non-dairy proteins include meat, fish, eggs, beans and lentils. Along with dairy products, these provide the body with protein, which is essential for the growth and repair of the body's tissues. These foods can often be high in saturated fat or cooked in ways that increase their fat content, so choose lean cuts of meat and grill, steam, bake or casserole your food instead of frying it. You should consume one to thre servings of non-dairy proteins per day. A serving is equivalent to one egg or a piece of meat or fish that is the size of a deck of cards.
Fatty/Sugary Foods
Although no food is forbidden in a balanced diet, fatty and sugary foods such as sodas, chocolate, cakes, cookies and biscuits should be enjoyed in limited amounts. Think of them as treats to be enjoyed occasionally as opposed to eaten regularly. A chronic, excessive intake of these foods can lead to health problems such as cardiovascular disease and obesity.
Applying Balance
By eating meals that include a variety of foods such as sandwiches, casseroles and lasagna dishes, it is possible to achieve balance within a meal. However, it is not necessary to achieve balance at every meal as long as you achieve it throughout the day. Balancing your diet should not be a chore. By eating a variety of foods from all of the different groups, it should be easy and enjoyable to achieve.
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